WOD 02/24/14

perks
Warmup:
800M run then
3 Rounds
10 Sec toe touch stretch
10 Good mornings w/empty bar
10 Straight leg dead lifts w/empty bar (start just below the knee)
10 Push press w/empty bar
10 High plank shoulder rotations both clockwise and counter clockwise

Pre-WOD (Skills/Strength):
9min AMRAP
12 Toes to Bar
12 MB Situps
36 Double Unders

WOD: “Diane”
21-15-9 reps of
Deadlift (225/155)
Handstand Pushup (No Kipping)

Post-WOD (Challenge/Cool-down):
Skillwork

One thought on “WOD 02/24/14

  1. Pre-WOD (Skills/Strength):
    9min AMRAP
    12 Toes to Bar
    12 MB Situps
    36 Double Unders

    4 rounds + 6 T2B

    WOD: “Diane”
    21-15-9 reps of
    Deadlift (185)
    Handstand Pushup (No Kipping)

    21 – 21 – 15 – 11

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